How to Make Your Running Shoes Last Longer

Running shoes are your most important piece of gear.

Cushioning foam helps soak up the repeated impact your body takes during a workout, and the burly outsole rubber gives you improved traction and adds durability to the shoe. Many popular running shoes are built to get you through long training periods, while others are streamlined to help you race faster.

No matter what running shoes you buy, though, they don’t last forever. But making your running shoes last longer is simple with the proper care. Here are seven ways to help extend the life of your running shoes and keep your legs happy as you train:1. Rotate a few pairs of running shoes just like your body needs rest, shoes need rest days as well. When foam gets compressed and sweaty, it needs time to bounce back and dry out.

If you have a second pair of shoes, the first pair can “rest” while you use the others. An extra day or two without use helps your shoes to last longer. Plus, if you use two different models of shoes, the subtle change in stack height or heel-to-toe drop can help strengthen the small muscles in your feet and legs.2. Dry them out if you run through a rainstorm, a flooded trail, or a stream crossing—or you just sweat a lot—you’ll end up with soaked shoes.

Like resting your shoes to let the foam decompress, it’s important to let your shoes dry out because wet shoes will start to stink and generally feel gross. One simple way to dry your running shoes is to remove the insole, set them aside where they can easily dry, and stuff the shoes with something absorbent, like newspaper or paper towels. Let them sit for a few hours or overnight, and then remove the paper.

You can also let the paper dry out afterward and reuse it several times. If you don’t subscribe to a newspaper, look for free publications outside the grocery store. Just choose Newsprint and not a glossy magazine. Keep a pile of paper on hand for rainy days or extra sweaty runs. If your shoes came in the box with paper stuffed in them, keep them! It’s already the perfect size and texture to absorb excess moisture. Your local running store probably has a giant pile they would be thrilled to give you.

6. Only wear them for runningYes, your running shoes are super cool, but if you run in them and also wear them around town all day, the extra miles will add up and reduce their longevity.Remember, shoes need to rest. If you love your running shoes that much, get a couple pairs: one for running and one to wear on vacation or for errands. If you have multiple pairs, you can put a beating on your running pair and keep your going-out shoes fresh.7. Use running shoes for their intended purposeThere are differences between trail running shoes and road running shoes, race shoes and training shoes. So make sure you use them for what they were made for.

Wear trail running shoes on trails, road shoes on the road, and racing shoes for races. All of these shoes are specifically designed for a purpose and surface. Trail shoes have extra-grippy rubber lugs that are built to withstand dirt and rocks but will wear out faster on asphalt and concrete. Road shoes won’t give you the grip or the extra protection of toe caps and rock plates that you want on a burly trail, but they’ll cushion your joints and give you good traction on unforgiving pavement. Racing shoes are designed for fast running for a limited period of time. They won’t hold up as well or as long as a trainer. Rotate your shoes and use them for the purpose the designer intended. It really does make a difference.